The ever-faithful @LambChop texted YHC asking if I could do a little Q-Switcharoo with him for today due to an unaccounted-for absence. YHC obliged asking him for his planned workout so I could just copy it.\u00a0 That method did not work, alas YHC had to go into the archives and see someone else’s plan for the workout this AM. This one came from the brilliant mind of @Burns back in 2021.<\/p>\n
Here is how it went:<\/p>\n
With @Bagpipe showing up on time, and @Spicoli traveling, YHC forewent the warmup lap. We moseyed onto Corpening Plaza for a simple yet effective beatdown.<\/p>\n
ALARMs were in store for the mighty #PAX of F3.<\/p>\n
A- Arms- Dips<\/p>\n
L – Legs – Jump Squats<\/p>\n
A- Abs – WW2s<\/p>\n
R- Run – Run up to the top of 1st and Cherry (#CrowdPleaser)<\/p>\n
M- Merkins – Regular Style<\/p>\n
Rinse and Repeat<\/p>\n
We started with 10 reps. And ascended all the way up to 40 adding 10 each time. Each run, we added +1 run up the hill and back. So, 10 = 1 lap, 20=2 laps, etc.<\/p>\n
Once we reached 40, we descended back down to 10 decreasing by 10 reps each time and -1 on the laps of the hill.<\/p>\n
YHC had to Omaha due to But first! We have to complete our set of 10 at launch.<\/p>\n Mary:<\/strong><\/span><\/p>\n Mutton Crunch L\/R<\/p>\n Little Baby Crunch Low Flutter<\/p>\n Rosalitas<\/p>\n Penguin Crunch<\/p>\n American Hammers<\/p>\n Freddie Mercs<\/p>\n Dying Cockroach<\/p>\n TIME!<\/p>\n Whole lotta reps and 2.06 miles covered. It twas fun.<\/p>\n NMM:<\/strong><\/span><\/p>\n Supposedly, @Rubber Ducky has thrown 3 no-hitters in his lifetime. Couldn’t be outdone by the University of Arkansas Pitcher yesterday in the CWS.\u00a0 Quickly questions were asked if it was during t-ball games or him coaching his 2.0…<\/p>\n @Bagpipe was “glistening” ala Apollo Creed in the eyes of @RD. That dude (@Bagpipe) puts us all to shame and his encouragement is worthy of admiration.<\/p>\n @VanGogh is in tip-top shape for Ragnar 2025, running up those hills with ease and glide. He says road running has nothing on the trails of @SingingCowboy’s lovely abode.<\/p>\n @Rollback decided to get some EC Burpees in. I also gladly accepted (with pride) his murmur of “this is a lot of reps. Can you take it easy on us” He was out front all morning picking up the 6.<\/p>\n @Drip also seemed to be gliding through the air with ease. He pushed through and helped distract YHC from my intestinal issues that occurred about 25 minutes in.<\/p>\n It was stated by all that the concrete at Corpening Plaza was a lot “cooler” (as in temp) than the blacktop at the launch during WW2s and Mary. I agree.<\/p>\n Lots of counting and lots of running left little time for the MC but it was a great morning. #Flatline is a special #AO.<\/p>\n Announcements:<\/strong><\/span><\/p>\n BOLO for 4th of July Convergence Plans. Mark your calendars for July 5th Convergence at #IS<\/p>\n @HotDish is taking over as SiteQ tonight at #HighLife. Fartsacked? Come on out and support the passing of the Torch. 6:30pm. Miller Park!<\/p>\n @Zima is hosting an AI crash course at Brouwerij Dubois. He just needed an excuse to hang out with the fellas. Wednesday – see slack for more deets<\/p>\n @Superfly is taking a group this Saturday to WNC for disaster relief. See him if you are interested!<\/p>\n Stay hydrated out there as it begins to warm up. Emergency Contact list! See it on slack<\/p>\n Prayers:<\/strong><\/span><\/p>\n YHC’s M and grad school applications and patiently waiting to hear back<\/p>\n YHC took us out!<\/p>\n Pleasure to be with you all this morning. Appreciate the support, accountability, and push you guys bring me to show love, compassion, patience, determination in all areas.<\/p>\n All the love,<\/p>\n Frostbite<\/p>\n <\/p>\n <\/p>\n","protected":false},"excerpt":{"rendered":" The ever-faithful @LambChop texted YHC asking if I could do a little Q-Switcharoo with him for today due to an unaccounted-for absence. YHC obliged asking him for his planned workout so I could just copy it.\u00a0 That method did not work, alas YHC had to go into the archives and see someone else’s plan for […]<\/p>\n","protected":false},"author":538,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,79],"tags":[],"class_list":["post-25299","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-flatline"],"acf":{"q":"Frostbite","date":"06\/17\/2025","pax":"@Drip (WD), @VanGogh, @Rubber Ducky, @Bagpipe, @Rollback (EC Burpees), @Frostbite (QiC, WB, YHC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25299","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/users\/538"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=25299"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25299\/revisions"}],"predecessor-version":[{"id":25306,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25299\/revisions\/25306"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=25299"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=25299"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=25299"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}windedness<\/del> time on the laps of running. Once we got to 20, we picked up the six and moseyed on home for Mary.<\/p>\n